Last week wasn't rough at all, I managed to get through all of my workouts without any issues but I will tell you one thing...you need sleep! I am trying to make it habit of going to bed at 9:00 and seeing I get up at 3:30 in the morning this still only 6 1/2 hours of sleep but that is all I need. On Tuesday's I like to stay up to watch my favorite show "House" and then the next day I suffer from lack of sleep. Even by using Xenedrine, I have a tough time making it through the day. As many Trainers and Bodybuilders will tell you, sleep is one of the most important thing you can do. Protein is synthesized during the night and at work rebuilding muscles, not enough sleep can have a negative effect in building muscles. So from now on I will either record "House" for later viewing and go to bed at 9:00 or simply make Wednesday mornings my day off and wake at 4:30 instead of 3:30.

Ok, so I did a Bodyfat check on Sunday Morning and was a bit shocked because I had lost 2 pounds but to my amazement it was 2 pounds of fat dropping my BF a full 1% to 6.8%! see the figure below from my measurements. The true test is coming in the next few weeks....this is where I see serious muscle coming off, something I have been trying to avoid all these years.

The one difference I am doing this year that I haven't done in the past is I am eating right after my workout which takes advantage of the oppurtunity to refill lost nutrients not only from workoing out but also from being in a "fasting" state during your sleeping hours. Normally I would wait until I got to work to have my first meal, breakfast. This is what my current regiment looks like:

3:30 - 4:00 Wakeup, take Creatine, maybe Gakic and Xenedrine. Oh yeah, and make wifes coffee
4:00 - 4:45 Workout (6 days a week)
4:45- 5:15 Cardio (currently 5 days a week, 25 minutes)
5:15 - 5:30 1 scoop Whey Protein with 1/2 cup Low Fat Yogurt, creatin, CLA, Multi-Vitamin
5:30 - 6:30 Get ready for work
6:30 - 7:00 Travel to work
7:00 - 7:30 Breakfast - 1/2 cup oatmeal - 1 scoop Protein
9:30 - Protein Bar
12:00 - 1 Cup Brown Rice - 5-6 ounces Chicken
3:00 - 1 Scoop of Whey Protein with water
4:00 - 1/2 servings of Almonds
5:00-6:00 - Train Client(s)
6:30 - Large Salad - 2 slices low fat cheese - 1/2 serving almonds - 5-6 ounces Chicken

And that is it, the diet will most likely remain this way unless I do not see any movements in BF%.

We had our second Posing lessons with WNBF Pro Nancy Andrews and although we focused a lot on calves and Quads and holding the tight, I have little or no pain like I had last weeks.

I will eventually add a comment section for those who would like to give me some words of encouragement or even if you have any questions about my current regiment.

Steve
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